Challenge by: CrossFit OTG
OTG 30 Day Transformation Challenge

Eat Clean. Get Lean. Create Routine.

If it doesn't CHALLENGE you, it won't CHANGE you.

Welcome to our 30 Day OTG Transformation Challenge!  It includes Fitness, Nutrition AND Lifestyle components.  We are normally focused on nutrition and exercise, but often neglect the ever-so-important lifestyle components - like stress and sleep.  And these are the ones that affect our health the most! Here, we're making it part of our Challenge to help you develop some healthy habits and integrate them into your daily routine.

Challenge Dates and Registration

Starts Monday 1/29/18 and ends 2/28/18.

Early Bird Registration is $35+fee(~$2). (Limited to 1st 10 who sign up)

General Registration is $44+fee(~$2).

Once you register, download the 'Wodify Rise' App on your phone and log in.  After clicking the bottom right icon, you will see the overview (attachments and guides) and tasks.  The tasks are set up for you to complete once the challenge starts.

Play around and comfortable using the app.

Scoring

You'll be scored on each of these components:

1.Nutrition (Tracked Each Day)

2.Hydration (Tracked Each Day)

3. Exercise (Tracked Each Day)

4. BF%/Photos (Tracked ~1st and ~Last Day of Challenge/Weekly)

5. Meditation+Appreciation (Tracked Each Day)

6. Sleep (Tracked Each Day)

How to Win:

If you're in the challenge and are seeing it through to the final 30 days, you've already won! But every challenge needs a winner, right? Highest score for both men and women at the end of the challenge will receive 1 FREE Month of OTG Membership and a Clean-Eating Goodie Bag!

Second best scores for each will receive the Clean-Eating Goodie Bag.

This is mostly based on the Honor System, so only those with integrity need apply.

The Breakdown

A little more detail about each section and what you'll be receiving.

Nutrition

We'll be following foods from The Ultimate Food Spectrum.  You are scored on how you eat throughout the day.

100% Superior foods - 5 points

100% Superior/Suitable foods - 3 points.

You'll receive:

  • The Ultimate Food Spectrum
  • 30 Day Shopping List
  • What To Avoid List
  • Paleo Recipe Link List

Bonuses:

  • 7 Day Raw Food Detox List - Optional
  • 5 Best Practices For Success

Hydration

You'll be scored on how much water you consume each day.  1/2 your BW in oz is a baseline and WITHOUT working out. Increase as needed.

At Least 1/2 BW in oz - 5 points

At Least 1/3 BW in oz - 3 points.

Exercise

You'll be required to workout/be active everyday for at least 10 mins.

You are scored on completion - 5 points.

You'll receive:

  • 5 Workouts You Can Do Anywhere (compliments of Wodify)

BF%/Measurements/Photos

You have 2 options:

1. We will find your BF% based on only 2 measurements - Your Waist (with a tape measure parallel to the ground just above the naval at point of full exhalation) and your bodyweight.

2. You can schedule an appointment with Dr. Brian Sokalsky to use is InBody (BIA device - much more accurate than #1). It only takes a few minutes and their office hours for the Somers Point office are Monday 8-6, Wed 8-1, Thur 10-6 and Fri 8-1.  Call 904-2565.

For more info on this check the FAQ. We will check this on the ~first and ~last days of the challenge. Completion of Measurements - 5 points at start and finish.

Selfie Photos to keep track of weekly progress. (5 points for weekly photos)

Meditation + Appreciation

The benefits of Meditation are as broad as they are deep.  It's amazing what a little scheduled time to be with oneself can do for you.  Here we'll be combining a 10 Min Meditation session (Instructions and app info included) along with 5 Appreciation Statements each day.

At least 10mins + 5 Statements - 5 points

At least 5mins + 5 Statements - 3 points.

You'll receive:

  • Appreciation Sheet
  • Free app reference to help with meditation
  • Website link on 'How to practice minduflness

Sleep

The most underrated of all of the above, yet the most beneficial. The only real opportunity our body gets to work on itself - without 'outside' distractions.

Poor sleep is linked to:

  • Weight Gain
  • Loss of Concentration and Productivity
  • Hinders Athletic Ability and Output
  • Higher Risks of Heart Disease and Stroke
  • Affects our Appetite Hormones forcing us to eat more calories throughout the day
  • Poor Immune Function
  • Risk of Diabetes-2 due to the glucose metabolism being affected
  • Depression
  • Increased Inflammation
  • Reduction of our Ability to Interact Socially
  • And Much, Much More

At least 7 hours sleep - 5 points

At least 5 hours sleep - 3 points.

You'll receive:

  • 10 Steps to Perfect Sleep

Now all that's left is to SIGN UP!  Scroll back to the top and get registered!  You're going to be and do great.  You're going to start a shift. You're going to be a better you for yourself and those around you.

See you on the other side!

Nick

#WodifyRise #RiseToTheChallenge #crossfitotg #otg30daychallenge
FAQ's

1. How will I be scored?

Each component (Nutrition, Hydration, Exercise, etc) will have a point value associated with it.  The top 2 athletes (1 male and 1 female) with the highest score at the end wins! There will also be a second place prize for each gender.

2. I don't have a lot of fat/weight to lose, is this for me?

Yes!  This is an accountability challenge to help develop solid nutrition, exercise and lifestyle habits that will transcend the 30 days.

3. Will I have to count calories?

No.  You will be asked to choose foods from The Ultimate Food Spectrum: Superior, Suitable, Second-Rate and Shoddy. Our goal is to live in the Superior food choices. Eating at the higher end will earn you more points each day.

You may count calories and/or follow a macro-based nutrition plan, but we'll be focused primarily on quality over quantity in this challenge.  If you wanted a guideline for weight loss via Macros - you could follow C/P/F - 40/30/30 or 30/40/30 with most of your complex carbs for the day being eaten post-wod.  After registering, check out the Nutrition section for portions and potential amounts.

4. How long do I have to Meditate each day?

10 MIns/day + 5 Appreciation Statements for full point total, 5 Mins/day + 5 Appreciation Statements for minimum point total

Each day's score is based on completion of time frame in one sitting.

5. Are all sections weighted the same?

Yes.  Each is fundamentally as important as the other.

6. How are you measuring BF %?

There is no 'real' way to accurately measure this outside of a Dexascan or an extremely expensive BIA device (see below as Option #2).  This is a baseline measurement and will be used to compare your 1st and last measurements.

You have 2 options:

1.We will find your BF% based on only 2 measurements - Your Waist (with a tape measure parallel to the ground just above the naval at point of full exhalation) and your bodyweight.

2. You can schedule an appointment with Dr. Brian Sokalsky to use is InBody (BIA device - much more accurate than #1). It only takes a few minutes and their office hours for the Somers Point office are Monday 8-6, Wed 8-1, Thur 10-6 and Fri 8-1.  Call 904-2565.

7. When can I get my measurements done?

Schedule a time with a coach before or after a session.  It won’t take more than 2 mins!

Mon, January 29, 2018 - Wed, February 28, 2018 Eastern Standard Time
CrossFit OTG
A Community whose main focuses are support, motivation and inspiration.
We specialize in constantly varied, functional movement performed at varying intensity levels.
It's time to tighten up your Nutrition, Fitness and Lifestyle.

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